Susan Brady, MPT

“C” how to Build Stronger Bones

Posted on July 12, 2017

Although the decline in estrogen that occurs during menopause is the most influential factor for the development of osteoporosis, there are several other mechanisms that contribute to bone loss as we age. One prominent mechanism is through a process called oxidative stress.

What the heck is oxidative stress? Oxidative stress, simply put, is the damage caused to a cell through oxidation; the interaction the between oxygen molecules and the substances they come in contact with, such as metal or living tissues. When a freshly-cut apple turns brown, the fender of your car becomes rusty or a copper penny turns green you are witnessing oxidation.

Many of us are familiar with the term “antioxidants” as nutrients in food that have beneficial health effects. Antioxidant nutrients inhibit oxidation and protect our tissues from the damage caused by oxidative stress. Vitamin C is one of our most powerful antioxidant nutrients.

Considering the importance antioxidant role vitamin C plays in keeping you healthy as well as all the ways it supports strong bones, we should all make sure we are getting enough vitamin C every day. Foods rich in vitamin C include vegetables like peppers, broccoli and Brussels Sprouts and fruits such as papaya, strawberries, pineapples and oranges.

Try this wonderful summer salmon salad which is rich in vitamin C and numerous other bone building nutrients!

Citrus Vinaigrette

Preparation:

Whisk or blend marinade ingredients together and place in baking dish. Add salmon, flesh side down in the marinade and marinade for 1-4 hours.
When marinating is complete, pour off marinade and cook salmon (flesh side up) at 350 degrees for 20-25 minutes, depending on your desired level of “doneness.”
Prepare citrus vinaigrette by whisking or blending all ingredients.
Prepare salad by tossing ingredients.
Divide salad on plates, drizzle with vinaigrette. When salmon is cooked to your liking, place salmon on top of salad and serve!